This morning, we're going to get to the heart of the matter with one heavy mother of a chest routine. Be sure to have a training partner with you, because you'll need his or her help on forced reps for the incline fly and chest press.

In the afternoon, arms and calves are the name of the game. Don't be a hero when it comes to weight. Jay favors higher rep schemes to build his 22-inch guns, so go by feel, not ego. The weight you choose today isn't as important as what you do with it.